TWOW: 

10x 100m Hill Sprints at RPE 9, walk back recovery

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-5 sets of as many unbroken ring muscle ups as possible.  Rest as needed between sets

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

Extra WODS:

Crossfit Open 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14-cal. row

And…..

100 Burpees as unbroken as possible

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Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email